smokinHawk's Journal 500/500/550

[smokinHawk]

here id my third journal, goals are to hit 500 squat, 500 bench, and a 550 deadlift in single ply by the end of the year. going to start training in my gear more (except deadlifts because i dont have a deadlift suit yet).
plan split is

Monday (wont do monday's though until i finish my back room and get my squat rack in there): Equipped squat

tuesday: raw bench, back, calve and ab work

thursday: raw squat, hamstring work, deadlifts

saturday: equipped bench, extra tricep work, chinups (when i make it to celina for lessons with coach wolfey)
or
saturday: raw bench focusing more on triceps (board presses, chains, closegrip), extra triceps work, biceps, calves and abs

going to try and keep my bodyweight to about 175lbs until dec 3rd (currently is at 177, but gets up to 180) to compete in the 165's, then might look at getting up past 180

[smokinHawk]

tuesday 9/23/08 chest, back, calves and abs

benchpress
135x7x7x7
225x10
315x7 (bad setup)
315x8
325x3 (paused)
345x2 (paused)
3 board presses
385x1
405x1

lat pull downs
200x10
210x10
220x10
230x10

wide grip chins 10 reps

heavy abs
light calves.
bodyweight 177

[smokinHawk]

thursday 9/25/08 legs, lower back
squats
135x10
225x10
320x10 for 2 sets
365x1

hamstring curls
120x10
130x10
140x10
150x10

deadlifts
315x3
365x3
415x3

[smokinHawk]

saturday 9/27/08, tris, bis, abs

close grip benchpress
135x7
135+Chains x7
225+C x5
275+C x4
300+C x2 (attempted 3)
315+C x1
3board presses
365x5
385x3
405x2
425x1
445xfail

triceps dumbbell push press
60x10
70x10 for 2 sets

preacher curls
100x10
110x10 for 4 sets

heavy abs

[smokinHawk]

wednesday 8/1/08 chest (short day as i have allot of drywall finishing to do and need to get it done)
bench
135x10
225x10
315x8

[smokinHawk]

thursday 8/2/08 legs, lower back
squats
135x10
225x10
320x10
365x1
385x1
405x1

hamstring curls
120x10
130x10
140x10
150x10

deadlifts
315x2
365x2
405x2
455x2
500x1

[smokinHawk]

saturday 8/4/08 - tris, chest
reverse band benchpress (done with some hanging bands not sure how much off the top, Wolfe said about 100lbs maybe)
315x5
405x5
455x4
495x3
put on F6
545xfail (not touch)
585xfail (touched)
took of F6
545xfail

tricep pull downs 3 sets
tricep push press with machine 3 sets

[smokinHawk]

tuesday 10/7/08 chest, back, abs, calves

benchpress
225x10
315x8 for 2 sets
345x3
365x2 (attempted 3)
385x1 (attempted 2)
2 board
405x1 (attempted 2)
3 board
425x1
445xfail
to chest again
315x2 (paused)
315x1 (paused)

lat pull downs
210x10
220x10
230x10
240x10

chin ups 10 reps

light abs
heavy calves

[smokinHawk]

thursday 8/9/08 - legs and lower back
squats
135x10
225x10
325x10 for 2 sets
365x1
385x1

hamstring curls
120x10
130x10
140x10
150x10

deadlifts
315x5
365x5
405x5
435x5
475x1

[smokinHawk]

saturday 10/11/08, tris, bis, abs, calves

close grip benchpress
135x7+7+7
135+Chains x7
225+C x5
275+C x5
300+C x3
315+C x1 (attempted 2)
3board presses
365x5
405x2
425x1
445xfail

preacher curls
100x10
110x10
115x10 for 3 sets

triceps push downs
90x10 for 2 sets

light abs
heavy calves

[smokinHawk]

tuesday 10/14/08 - chest, back, calves and abs

benchpress
135x7+7
225x10
315x8 for 2 sets
325x2 (paused)
345x2 (paused)

lat pull downs
200x10 for 4 sets

light calves
light abs.

[smokinHawk]

thursday 10/16/08 - legs and lower back
squats
135x10
225x10
325x10 for 2 sets
345x2
365x1

hamstring curls
120x10
130x10
140x10
150x10

deadlifts
315x4
365x4
405x4
455x1
475x1

[smokinHawk]

saturday 10/17/08 tri, bi, shoulders abs

benchpress
wide grip
135x7
135+Cx7
225+Cx5
275+Cx5
295+Cx3
315+Cx2
325+Cx1
335+Cxfail

rack lock outs (about a 4 board press)
225x5
315x3
365x1
385xfail for 2 attempts

skull crushers
105x10
125x10
155x6 + 4 CG
155x4

tricep rope pull downs 2 sets of 10 reps

preacher curls
95x10
115x10 for 3 sets

heavy abs

dumbbell shoulder side raises
25x10
30x10
35x10

one set of light calves.

[smokinHawk]

tuesday, 10/22/08 - chest, back, abs, calves

benchpress
135x7+7
225x10
315x8 for 2 sets
speed reps with green band
135+Bx3 for 2 sets
145+Bx3 for 6 sets

lat pull downs
200x10
210x10
220x10
230x10

heavy calves
heavy abs

[smokinHawk]

thursday 10/23/08 - legs and lower back

squats 135x10
225x10
325x10 for 2 sets
365x1
385x1
405x choke

hamstring curls
110x10
120x10
130x10
140x10

deadlifts
315x3
365x3
405x3
455x3
475x1
500x1

[smokinHawk]

Saturday 10/25/08 shirted bench, trics
benchpress
135x5
225x5
275x5
315x1 (paused)
345x1 (paused)
put on F6
385x1 (3board)
405x1 (2board)
420x fail (1 board)
435xfail to chest
405x1 to chest

4 sets of 10 of tricep dumbell presses
4 sets of calbe pull downs with mini band+weight.
10 reps chin ups

[smokinHawk]

tuesday 10/28/08 - chest, back, calves and abs
benchpress
135x10 for 2 sets
225x10
315x8
345x2
365x2
385x1
3 board
405x2
425x1
445xfail

lat pull downs
210x10
220x10
230x10
230x10

heavy calves
heavy abs

[borracho]

how recent is that 405 bench? I thought last time I looked at your sig you were at something like 365? ..though I could be mistaken. either way, super numbers dude and good luck with this journey!

[smokinHawk]

how recent is that 405 bench? I thought last time I looked at your sig you were at something like 365? ..though I could be mistaken. either way, super numbers dude and good luck with this journey!

was about a month or month and a half ago, though i feel i am getting a little weak, i have been trying to lose weight slowly so i can make it to the 165lb class and my strength went down slightly, i was at 180 when i hit 405, and now am at 176 were yesterday 385 felt heavy.

[Pete22]

That's a strong bench you got there, competing any time soon? Good luck with your goals.

[borracho]

15lb class eh? :D

Either way, you have a hell of a lot of strength. Keep it up dude.

[smokinHawk]

That's a strong bench you got there, competing any time soon? Good luck with your goals.
thanks, my next meet is wolfs Christmas charity bench meet, i am trying to learn my shirt for that meet will be my first shirted meet.

15lb class eh? :D

Either way, you have a hell of a lot of strength. Keep it up dude.

err, typo 165

[smokinHawk]

thrusday 10/30/08 - legs and lower back
squats
135x10
225x10
325x10 for 2 sets
365x2
385x1

hamstring curls
120x10
130x10
140x10
150x10

deadlifts
315x2
365x2
405x2
440x2
475x1 (attempted 2)

[smokinHawk]

saturday 11/1/08 - shirted bench, tris
benchpress
135x5
225x5
275x2
315x1(paused)
340x1 (paused)
put on f6
385x1 (3 board)
405x1 (2 board)
420xfail (1 board)
430xfail chest
put on tighter f6
435xfail no touch
445xfail no touch
4 board presses
455x5 for 2 sets (wolfe was helping out a little)

4 sets of triceps push downs.

[smokinHawk]

tuesday 11/5/08 - chest, back, calves and abs
benchpress
135x10 for 2 sets
225x10
315x8
345x2
365x2
385x1
speed bench with green band
135+b x 3 for 4 sets

lat pull downs
210x10
220x10
230x10
240x10

triceps push downs
80x10
90x10
100x6
heavy seated calves
heavy abs

[smokinHawk]

thursday 11/6/08 - legs, lower-upper back, bis
bw:175 (i need to eat more losing to much)

squats
135x10
225x10
325x10
325x6+5 (energy took a dive)
365x1 (attempted two, i was out of steam)

deadlifts
315x2
365x2
405x2
445x2
475x1

hamstring curls
120x10
130x10
140x10
150x10

chin ups
10 reps
12 reps for 2 sets.

[smokinHawk]

saturday 11/8/08 - shirted bench, bis, back, tris

benchpress
135x5
185x5
225x5
275x3
315x3
355x1
put on f6 over blast (wanted to tighten it up)
385xmiss groved (2 board)
405x1 (2 board)
425x1 (1 board)
435x1 to chest, think mike touched it a tad
put on tighter f6
445xtouch
445x1 (2 board)

3 sets of 10 dumbbell skull crushers
3 sets of 10 of hail hitlers
3 sets of 10 of triceps pushdowns
3 sets of ten of chin ups

[smokinHawk]

tuesday 11/11/08 - chest, back, calves, abs

benchpress
135x7+7
225x10
315x8+2
315x9
340x1 (paused)
365x1 (paused)
380x1
395xfail for two attempts
415x1, 3-board (attempted two)

lat pull downs
210x10
220x10
230x10
240x10

heavy calves
heavy abs

tricep pushdowns
90x10 for 2 sets
with bands for 3 sets of 10

chinups
10 reps 2 sets.

[smokinHawk]

thursday 11/13/08 legs, lower back
squats
135x10
225x10
325x10
365x2
385x1

hamstring curls
120x10
130x10
140x10
150x10

deadlifts
315x5
365x5
405x5
435x5
475x1 (attempted 2)
500xfail for 2 attempts

[smokinHawk]

saturday 11/16/08 shirted bench, tris, bis

benchpress
135x5+5
225x5
315x3
365xfail (wasnt mentally their for that rep)
put on f6
385x1 2 board
405x1 1 board
425xfail chest
put on tighter f6
435xfail for 2 attempts (just tried to touch)
455x1 3board
455x2 3board (attempted 2)

skull crushers
65x10
95x10
105x10

tricep pull downs
3 sets of 10

chin ups
3 sets of 10

[smokinHawk]

tuesday 11/19/08 - chest, back, calves and abs

benchpress
135x7+7+7
225x10
315x9 for 2 sets
345x2
375x1
390x1
added 3 board
405x2
425x1
435x1
445xfail
back to chest
315x1 (paused) for 2 sets

lat pull downs
210x10
220x10
230x10
240x10

light calves
heavy abs

chin ups 2 sets of 10

[smokinHawk]

thursday 11/20/08 - legs lower back

squats
135x10
225x10
325x10 for 2 sets
365x1
385x1

hamstring curls
120x10
130x10
140x10
150x10

deadlifts
315x5
365x5
405x5
435x5
465x1
485x1

[smokinHawk]

saturday 11/22/08, chest, tris, back, bis.
benchpress
135x7
225x5
315x3
335x3
put on f6
365x1
405x1
425xfail
put on tighter f6
435xfail for 2 sets
435x1 (got it by taking a wider grip)

straight bar skull crushers/jm presses
95x10
105x10
115x10
125x10

triceps push downs with band and weight
4 sets of ten reps

chin ups
3 sets of 10 reps

[smokinHawk]

tuesday 11/25/08 - chest, back, calves, abs

benchpress
135x7+7
225x10
315x9 for 2 sets
335x2 (paused)
355x2
375x1 (attempted 2)
added 3 board
405x3
425x2
445x2
465xfail (dropped like a rock)
back to chest
315x1 (paused) for 2 sets

lat pull downs
210x10
220x10
230x10
240x10

heavy abs
heavy calves.

[smokinHawk]

saturday 11/28/08 shirted bench

benchpress
135x7
185x5
225x5
275x3
315x3
put on f6
365x1
405x1

floor presses
135x10
225x10
275x8

triceps pull downs
3 sets of 10 reps

10 reps of chin ups

[muscled]

These are some frickin sick numbers for a natural lifter! How long ahve you been training, Hawk? Any pics?

[smokinHawk]

thanks.
i think i have some pics somewhere on the site, not sure of the link you would have to do a search on posts started by me or something.
been lifting for 17 years

[smokinHawk]

monday 12/1/08 - legs, lower back
squats
135x10
225x10
325x10 for 2 sets
365x2

hamstring curls
110x10
120x10
130x10
140x10

deadlifts
315x3
365x3
405x3
455x3
480x1
500xfail

[smokinHawk]

wednesday 12/3/08 biceps, abs, shoulders

preacher curls
100x10
110x10 for 4 sets

dumbbell side raises
20x10 for 4 sets
22.5x10

light abs

[smokinHawk]

saturday 12/6/08 - Mike wolf's charity Christmas bench meet.

warmed up to
135x10x3
185x3
225x3
275x3
315x3
335x1 (paused)
then put on my loose F6
365x1

1rst: 405x1
put on my tight f6
2nd: 435x1 (tied PR)
3rd:450x1 was a strugle but i grinded it out

[smokinHawk]

tuesday 12/9/08 - chest back calves and abs

bench press
135x10 for 2 sets
225x10
275x1 (paused)
315x6
315x7
315x1 (paused) for 2 sets

lat pull downs
200x10
210x10
220x10
230x10

light calves
heavy abs

[OneLiftOneKill]

Are you going to ever bulk up? I imagine the muscles you have right now must be just about maxed out at around 165 in terms of raw strength.

You can probably gain more with your weight but it is going to come slow and maybe you should just bulk up and pack on the gains very fast?

How long do you think it will take 500 raw to come and do you plan at staying at the weight you are at now?

[smokinHawk]

Are you going to ever bulk up? I imagine the muscles you have right now must be just about maxed out at around 165 in terms of raw strength.

You can probably gain more with your weight but it is going to come slow and maybe you should just bulk up and pack on the gains very fast?

How long do you think it will take 500 raw to come and do you plan at staying at the weight you are at now?
i think i probably did my last competition at 165, it was pretty hard to get to 165, had to sit in the sauna for a while. lately i have been walking around at 175-180, i think i might bulk up to 190 in the next few months slowly and then drop 9 lbs of water for my comps.

id like to be at 500 raw in about 4 years, course only time will tell, provided i stay injury free and such.

[smokinHawk]

thursday 12/11/08 legs, lower back, abs, calves

squats
135x10
225x10
315x10
315x5 for 2 sets
365x1

deadlifts
315x5
365x5
405x5

leg press?
5ppsx2
7ppsx1
(didnt like it felt like my feat were going to slide out because of know grip so i stopped)

heavy abs
light calves
reverse calves.

[OneLiftOneKill]

Good workout. You are right only time will tell. Hopefully you get it in less than two but in order to do that I just think you need to be at least a little bit heavier.

It looks like you can hit 500 shirted sooner than you think if you hit the board work harder than you are now. It looks like you need to get your tendons stronger. At a 405 bench press raw you should have a much higher 3 board than 415 if I am reading right.

I also recommend military presses for you, preferably seated.

[smokinHawk]

Good workout. You are right only time will tell. Hopefully you get it in less than two but in order to do that I just think you need to be at least a little bit heavier.

It looks like you can hit 500 shirted sooner than you think if you hit the board work harder than you are now. It looks like you need to get your tendons stronger. At a 405 bench press raw you should have a much higher 3 board than 415 if I am reading right.

I also recommend military presses for you, preferably seated.

it will probably take longer then 2 years because i wont put what on to fast, dont want to get sloppy fat.
i dont think 500 shirted will take to long hopefully some time early next year.

my best three board is 455x3 reps (raw and shirted), dont think i have gone higher then that.

[smokinHawk]

saturday, 12/13/08 tris, bis, shoulders, abs

incline benchpress
135x10
205x10 for 4 sets

heavy abs

preacher curls
105x10
115x10 for 4 sets

skull crushers
105x10
115x10 for 4 sets

[OneLiftOneKill]

Strong inclines you are making it all look easy.

[smokinHawk]

thanks

tuesday 12/16/08 - chest, back, calves and abs
benchpress
135x10
225x10
315x7 for 2 sets
325x2 (paused)
345x2 (paused)
365x1 (paused)

lat pull downs
200x10
210x10
220x10
230x10

light calves
heavy abs

[smokinHawk]

thrusday 12/18/08 - legs
bad day was feeling real weak and decided not to pull because it was hurting my shoulder injury and trying to get that to recover

squats
325x6 for 2 sets
325x4 for 2 sets
345x1
365x1

hamstring curls
120x10
130x10
140x10
150x10

[smokinHawk]

sunday 12/21/08 - bis, abs, calves

preacher bench curls
105x10
115x10 for 2 sets
120x10 for 2 sets

heavy abs
light calves

monday 12/22/08 - bench (short 30 minute workout)
benchpress
135x10
225x10
315x7 for 2 sets
325x2 (paused)
330x1 (paused)
330x fail (paused)
330x1 (paused)

[smokinHawk]

tuesday 12/23/08 - legs, lower back

squats
135x10
225x10
325x7 for 3 sets
345x2
365x1
385x1

hamstring curls
120x10
130x10
140x10
150x10

deadlifts
315x5
365x5
405x5
435x3

[Ben Moore]

Why the volume on your squats in the mid sets? Just curious. - Nice work btw!

[joey54]

That is a great session Hawk. How long did it take?

[smokinHawk]

Why the volume on your squats in the mid sets? Just curious. - Nice work btw!
i just warm up with the 135 and 225 then hit my working sets, then my heavy sets. thanks, but have been weak as i am only able to get 7 or so instead of the 10 i shoot for, then the 385 seems to be harder then it should

That is a great session Hawk. How long did it take? took about 1.5-2 hours

[smokinHawk]

12/30/08 - chest, back calves and abs

benchpress
135x10
135x3
225x10
315x9 for 2 sets
325x3 (paused)
345x2 (paused)
365x2 (paused)
385x1 (paused) best paused rep
405xfail
3 board
405x2
425x2 failed assisted reps

lat pull downs
200x10
210x10
220x10
230x10

light calves
heavy abs

[smokinHawk]

friday 1/2/08 - legs, lower back
squat
135x10
225x10
325x10 for 2 sets
365x1
385x1

hamstring curls
120x10
140x10 for 2 sets
150x10

deadlifts
315x4
365x4
405x4
430x4
455x1
475x1

[smokinHawk]

saturday, 1/3/08 -shoulders, tris, bis, abs, chest.

incline benchpress
135x10
185x5
205x5
225x5
275x1

benchpress
225x1(paused)
315x1(paused)
added 3 board
315x5
widegrip now
315x5
365x5
went over to power rack becuase i had no spot
405xfail for 2 attempts (couldnt get it out of the rack right)
405x2

preacher curls
105x10
125x10 for 4 sets

skull crushers
115x10 for 2 sets

light abs

[Cards]

for your height and weight man you're a beast. crazy workouts. hope to be somewhere around where you're at in another few years.

[smokinHawk]

thanks

tuesday 1/6/09 - chest, back, calves, abs
benchpress
135x10
225x10
315x9 for 2 sets
345x2
365x2
385x1
3board
405x3
425x2
445x1
455xfail

lat pull downs
200x10
210x10
220x10
230x10

light and heavy calves
heavy abs

[smokinHawk]

thursday 1/8/09 - legs, lower back
squats
135x10
225x10
325x10
365x1
385x1
405xfail

hamstring curls
130x10
140x10
150x10
160x10

deadlifts
365x5
385x5
405x5
430x5
455x1
475x1
500xfail

[smokinHawk]

saturday 1\10/09 - arms, shoulders, abs, calves, chest.

incline benchpress
135x10
185x10
225x5
275xfail for 2 attempts, almost got the second, but the spotter grabbed it to soon

CGBP
225x1
315x1
benchpress 3 board
365x5
385x5
405x3
425x1
445x1
465xfail

preacher bench curls
105x10
115x10
125x10 for 3 sets

triceps pull downs
3 sets

light calves
heavy abs

[smokinHawk]

tuesday - chest, back, calves and abs
benchpress
135x10 for 2 sets
225x10
315x8 for 2 sets
325x2 (paused)
345x2(paused)
365x1 (paused)
315x1 (paused) for 5 sets

lat pull downs
210x10
220x10
230x10
240x10

heavy abs
light calves

[smokinHawk]

thrusday 1/15/09 legs, lower back
squats
135x10
225x10
330x10 for 2 sets
365x2
385x1
405xfail

hamstring curls
130x10
140x10
150x10
160x10

deadlifts
365x4
410x4
455x4
480x1
500x1

[smokinHawk]

saturday, 1/17/09 - shoulders, tris, bis, abs, calves, chest.
incline benchpress
135x10
185x10
225x5
275x1

close grip benchpress
225x3
225+chains x 5
275+C x4
300+C x2
315+C x1
widegrip
330+C xfail

preacher bench
115x10
120x10
125x10 for 3 sets

dumbbell skull crushers
45x10
50x10 for 4 sets

light abs
light caves

[smokinHawk]

tuesday 11/20/09 - chest, back, calves, abs

benchpress
135x10 for 2 sets
225x10
315x8 for 2 sets
345x1
365x1
385xfail (miss grooved)
385x1
315x1 (paused) for 5 sets

lat pull downs
110x10
130x10
140x10
wide grip chins 10 reps

heavy abs
light calves.

[smokinHawk]

thursday 1/22/09 - legs, lower back
went to the chiropractor cause my upper back has been acting up during my sleep, was related to my scoliosis, so since i got to the gym late desided to do some singles and see if i could hit some pr's

squats
135x10
225x1
315x1
365x1
385x1
410x1
425x1

hamstring curls
110x10
120x10
130x10
140x10

deadlifts
315x1
365x1
415x1
465x1
515xfail (came about 3 inches off the ground, but couldnt get it0
515xfail (didnt leave the floor)

[smokinHawk]

saturday 1/24/09 arms, shoulders, cest, calves, abs

incline benchpress
135x10
185x10
225x10
275x1

flat bench
close grips
225x1
275x1
315x1
regular grip
2 board
345x1
365x1
385x1
405x1
3 board
425x2 (attempted 3)
440x1
460xfail for 2 attempts

preacher bench curls
110x10
120x10 for 4 sets

light calves
light abs

[smokinHawk]

monday 1/26/09 - legs

squats
135x10
225x10
330x10

hamstring curls
130x10
140x10

[smokinHawk]

tuesday 1/27/09 - chest, back, abs, calves
benchpress
135x10 for 2 sets
225x10
315x9
315x8+1 (almost got 9 but came down)
345x3
365x2
385x1
395xfail

lat pull downs
110x10
120x10
130x10
140x10

light calves
light abs
skull crushers
115x10

[smokinHawk]

thursday 1/29/09 - legs, lower back
squats
135x10
225x10
330x10
330x9 (just couldnt finish my 10th)
365x2
390xfail (was steamed)

hamstring curls
130x10
140x10
150x10
160x10

deadlifts
365x5
405x5

[smokinHawk]

saturday 1/31/09 - tris, bis, chest, back, shoulders, abs, calves.

incline benchpress
135x10
185x10
225x5
275xfail
275x1

close grip benchpress
225x3
275x3
315x3

3 board presses max legal grip
365x3
405x3
435x2
465x1

preacher curls
110x10
120x10 for 4 sets

heavy calves
light abs
10 reps of chin ups

cable pulls
110x10 for 3 sets

[smokinHawk]

tuesday 2/3/09 - chest, back, calves, abs

benchpress
135x10 for 2 sets
225x10
315x9 for 2 sets
345x2
365x1
385x1
360xfail (paused)
360x1 (paused)
315x1 (paused) for 5 sets

lat pull downs
220x10
230x10
240x10
250x10

light calves
heavy abs

[smokinHawk]

thrusday 2/5/09 - legs lower back
squats
135x10
225x10
330x8+2 (for 2 sets)
365x1
385x1

hamstring curls
130x10
140x10
150x10
160x10

deadlifts
365x5
405x5
435x4
470x1

[smokinHawk]

saturday 2/7/09 shoulders, tris, bi's abs, calves

incline benchpress
135x10
185x10
225x5

skull crushers
105x10
115x10 for 4 sets

preacher curls cable machine thingy, 5 sets of 10

light calves
light abs
cable rows 3 sets of 10

[smokinHawk]

tuesday, 2/10/09 chest, back calves abs
benchpress
135x10 for 2 sets
225x10
315x9 for 2 sets
345x1
365x1
385x1
2 board
405x1 (attempted 2)
425x fail for 2 forced reps, i got a real bad hand off
425x3
445x1

lat pull downs 220x10
wide grip chins 3 sets of 10 reps

light calves
heavy abs.

[smokinHawk]

thrusday 2/12/09 - legs, lower back
squats
135x10
225x10
330x10 for 2 sets
365x1
390x1

hamstring curls
130x10
140x10
150x10
160x10

deadlifts
365x3
405x3 (got sloppy on my last rep pulled something)
440x1 decided to quit here.

[smokinHawk]

tuesday 2/17/09 - chest, back, calves, abs
benchpress
135x10 for 2 sets
225x10
315x8 for 2 sets
330x2 (paused)
350x1 (paused)
370x1 (paused)
320x1 (paused) for 5 sets

lat pull downs
210x10
220x10
230x10
240x10

heavy abs
light calves

[smokinHawk]

thrusday 2/19/09 legs, lower back, calves
squats
135x10
225x10
315x5
340x5
365x4
385x1
405xfail

hamstring curls
120x10
130x10
140x10

deadlifts
315x5
365x5
405x5
440x3
475x1

light calves

[smokinHawk]

saturday 2/21/09 - tri's, shoulders, bi's, chest, calves, abs

incline benchpress
135x10
185x10
225x5
285xfail

closegrip benchpress
225+C x5
275+C x5
300+C x2
315+C x1

3board benchpress
385x5
405x5
430x1 (attempted 2)
455x1

preacher bench curls
110x10
120x10 for 4 sets

4 sets of calbe rows
heavy abs
heavy calves

[smokinHawk]

tuesday 2/24/09, chest, back, calves abs
benchpress
135x10 for 2 sets
225x10
315x8+2
315x8
345x3
365x2
385x1

wide grip chins 10reps
lat pull downs
220x10
230x10
240x10

light calves
heavy abs

[smokinHawk]

thursday 2/26/09 legs, lower back
squats
135x10
225x10
330x10
330x8
365x1
390xfail

hamstring curls
130x10
140x10
150x10
160x10

deadlifts
365x2
405x2
455x2
475x2
500x1

[smokinHawk]

saturday 2/28/09 - shoulders, tris, bi's, abs, upper back
incline bench
135x10
185x10
225x5

preacher bench
115x10
120x10
125x10 for 3 sets

skull crushers
105x10
125x10 for 4 sets

heavy abs
cable rows
130x10 for 4 sets

[smokinHawk]

tuesday 3/3/09 chest, back, calves, abs
benchpress
135x10 for 2 sets
225x10
315x9
315x8
335x2
355x2
375x2
395xfail
395x1

lat pull downs
220x10
230x10
240x10

chin ups 10 reps, 2 sets

heavy abs
light calves.

[smokinHawk]

thursday 3/5/09 - legs, lower back
squats
135x10
225x10
315x5
365x4
385x2
405x1
405xfail

hamstring curls
130x10
140x10
150x10
160x10

deadlifts
315x3
365x3
405x3
455x3
480x1
500x1

[smokinHawk]

tuesday 3/10/09 - chest, back, calves, abs
benchpress
135x10 for 2 sets
225x10
315x8 for 2 sets
325x2 (paused)
345x1 (paused) attempted 2
365x1 (paused)

wide grip chin ups 10 reps
lat pull downs
220x10
230x10
240x10

light calves
heavy abs

[smokinHawk]

thursday 3/12/09 =- legs, lower back
squats
135x10
225x10
330x10 for 2 sets
365x1
385xfail, sets wore me out.

hamstring curls
130x10
140x10
150x10
160x10

deadlifts
315x5
365x5
405x5
445x4
475x1
500x1

[smokinHawk]

monday 3/16/09- cardio, plyometrics

ran around the block
fence jumps
back flips
seat jumps.

[Brian C]

Hey SH nice blog. Do you usually train raw or shirted? Ive got the pretty much the same goals as to hit 500 across the board so your blog is nice to check out. Good luck.

[Brian C]

Nevermind, just saw your schedule at the beginning of your blog, sorry.

[smokinHawk]

thanks, yes, most of my work is done raw, I need to get ahold of some people and start training in my gear again.


tuesday 3/17/09 - chest, back, calves, abs
benchpress
135x10 for 2 sets
225x10
315x7+3
315x8
345x1
365x1
385x1

wide grip pull ups 10 reps 4 sets
heavy abs,
light calves.

[smokinHawk]

thursday 3/19/09- legs, lower back
squats
135x10
225x10
335x8 for 2 sets
365x1
385xfail

hamstring curls
130x10
140x10
150x10
160x10

deadlifts
365x1
415x1
470x1

[smokinHawk]

saturday 3/21/09 - tris, bis, chest, back, biceps, calves, abs, shoulders
incline bench
135x10
185x10
225x5
275x1

flat bench
close grip 315x3
2 board
365x3
405x1
3 board
430x3
455x1
470xfail

preacher bench
110x10
120x10
125x10 fro 3 sets

skull crushers 105x10

heavy abs
light calves
some pull ups